1
Feb
02/01/2020
CrossFit Eden – CrossFit
Warm-up
Warm-up (No Measure)
400 m Jog
then
2 Rounds:
10 Banded Squat Jumps https://www.youtube.com/watch?v=celgVfSVUBA
5/5 Single Leg RDLs w/ Kb
5 Burpees
20 sec Front Leaning Rest
Metcon
Metcon (Time)
Partner WOD
For Time: 1 person working at a time
70 Deadlifts @ 155/95 lbs
70 Cal Bike
70 Hang Power Cleans @ 155/95 lbs
70 Cal Row
70 Shoulder to OH @ 155/95
30 min time cap.
Extra Work
Accessory
Metcon (No Measure)
Odd Object
5 Sets:
50′ Bear Hug Lunges
45 second Tall kneeling bear hug hold
@ heavy med ball, d-ball or sandbag
Rest 2 minutes between sets.
Conditioning
Metcon (AMRAP – Reps)
Max Cal Assault Bike in 17 minutes
Every 3 minutes perform 10 Burpee Box Jump Overs @ 24/20″
Score total calories on bike.
Accessory
Metcon (No Measure)
Core
Rower Pike Ups
4 x 10
